Full Arm Workout for Toning

This workout is designed to help you get strong, toned, sculpted arms. Keep in mind that these exercises won’t get you huge, bulky arms, but instead strong and nice, cut arms. Many believe that the key to getting toned arms is to do massive amounts of biceps curls and bicep movements, but it’s actually your triceps and shoulders that make your arms look nice and tone as they give that “cut” or separation between the muscles.

Alternating between light weight, high rep shoulder, tricep, and bicep movements will help you capture all parts of your arms muscles and give you the burn you’re looking for. This is designed to hit all angles and cut straight through that extra jiggle you may have.

Do this workout 1 – 3 times a week, with a day or two rest in between for the best results. As your get stronger each week, slowly increase the weight to increase the difficulty and your results.

Overhead Dumbbell Tricep Extension

4 sets of 8-12 reps

Begin selecting one dumbbell that will allow you to complete the desired number of reps. Grip the dumbbell on the flat inside of one end of the dumbbell with your palms. Put your thumbs around the bar of the dumbbell and raise the dumbbell over your head.

Standing straight up, slowly lower the dumbbell behind your head. Once you get to the bottom of the motion pause for a few seconds.

Now using your triceps push the dumbbell back up to its starting position.

Tricep Dips

4 sets of 10 reps

Place your hands shoulder width apart on a stable chair or a secured bench. Slide your butt off the seat with your legs stretched out in front of you. Straighten your arm while keeping just a small bend in your elbows to reduce elbow joint tension.

Bend your elbows to lower your body until your elbows are at about a 90 degree angle. Make sure to keep your back as close to the bench as possible.

Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.

Repeat for the desired amount of reps.

Tips: Keep your shoulders down as you’re performing this exercise. You can also bend your legs to make the dip easier.

Front Raises

Front raises are a great way to strengthen and condition your shoulders.

Start by picking a pair of dumbbells that will allow you to complete the recommended number of reps. Stand straight with your feet about shoulder width apart with a slight bend in your knees.

Keep your torso upright and your back straight while holding both dumbbells on the front portion of your thighs. The outside of your hand should be facing forward, almost like you’re punching towards the ground.

Lift the right dumbbell up directly in front of you until your arm is slightly above your shoulder. Your elbow should be slightly bent but the rest of your arm should remain straight. Exhale through this entire movement. Tip: If you feel the urge to swing the weight up or use your back to help with this movement, it’s a good indication that you may need to decrease the weight as this can cause injury.

Slowly bring the weight back down to your starting position.

Now repeat with your other arm to complete one rep. Switch off until you’ve finished the recommended number of reps.

EZ Bar Curls

EZ Bar Curls a similar to dumbbell curls in form and muscle groups they work.

Start by loading any weight (if desired) onto the EZ bar, and attaching clips if needed.

Stand up straight with your legs shoulder width apart and your knees slightly bent. Grab the EZ bar on the wider grip so that your palms are facing inwards and forward.

Keeping the upper part of your arm close to your body and moving only your forearms, curl the weight upwards squeezing your biceps at the top of the ranch of motion. Exhale during the motion. Tip: Don’t lean into the rep or use your back to sway the bar upwards. If you feel the need to do this, then it’s a good indication to lower your weight.

Now slowly lower the EZ bar to your starting position while exhaling. This completes one rep.

Alternating Dumbbell Curls

4 sets of 10 reps

Stand upright with a dumbbell in each hand held at arms length. The elbows should be close to the body and the palms of the hand should be facing your thighs.

While holding the upper arm stationary, curl the right dumbbell as you rotate the palm of your hand until they are facing forward. At this stage continue contracting the biceps as you exhale until your bicep is fully contracted and the dumbbell is at shoulder level. As you squeeze the biceps hold this position for a second. Tip: During this exercise, the forearms should only move.

As you breathe in, slowly bring the dumbbell back to its original position. Tip: Remember to twist the palms back to the original position as you come down.

Repeat this movement with the opposite hand. This equals one repetition.

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!View profile ›

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.View profile ›

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